Do not dress too warmly. You'll heat up quickly doing this program, so dress so that you are slightly chilled when you start. I used to run 20 years ago and found that a light pair of gloves and a baseball cap was often all I needed to keep warm (in addition to shorts and a shirt, of course).

I started on the 28th and plan to do W1D2 tonight. The local high school has a track that is a soft surface. I did pretty well Monday, but my legs are still sore. I pedalled my bike across the US this summer and I still have some of that fitness left, even though I haven't exercised much since mid August. I haven't been able to run due to arthritis and runner's knee, but am doing weights to fix the runner's knee and taking a pill for the arthritis, so hopefully the plan will work out. Also my weight is about 230, so that makes it a challenge.

I'm already in! It's cold an rainy today but I plan on doing 3 miles on the treadmill and lifting weights. I am looking for a really intense regimen that can push me into 5K shape as fast as possible, without injury. Can anyone relate, or am I being a little too anxious?

Thanks for the tips! I started out with a jacket on & then quickly stripped that off . I am going to change up my running location tonight & shoot for more of a flatter surface.....it's hard to stay motivated when I am running up a steep hill feeling like I want to just STOP!!! LOL!

I am going to download one of the podcasts too....I need something different to shake things up....

Awesome about (almost) finishing up W1....it's all downhill from here....

Hi, can you help? I am excited to start but I don't know anything about this program. I have done several 5K's in the past and 2- 1/2 marathons this year but I need to lose weight. I haven't run any of my races...I have just walked them. Don't get me wrong I know it's a great accomplishment but I want to be able to run a 1/2 marathon. Everyone sounds so nice and supportive and I think it's just what I need to get motivated. Thanks for whatever information you can get me . =)

I'm running Tuesday/Thursday/Saturday too. I just finished the first week and was wondering when everyone knew it was time to move to week 2? Or how you knew to repeat the first week? I don't want to be over-agressive and get frustrated or injured!

I would just try to do day one of week two and if it is too challenging repeat week one until you feel ready.... If you can, try to go on to week two because it should be a little challenging.... listen to your body.....

Thanks! I wasn't sure how I should approach moving on - whether the previous week is still a struggle at the end or if I can run it as though it's no big deal. I'll run tomorrow morning, 5:30 am (ugh). We'll see how I do!